baked tilapia with coconut cilantro sauce

Baked Tilapia with Coconut-Cilantro Sauce

Fish Recipes

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Dress tilapia in a creamy sauce of coconut milk, ginger and cilantro for a quick meal that's heavy on flavor but light on calories.

Cooking Ingredients

    • Canola oil spray
    • Four 6-ounce pieces tilapia fillet
    • 1/4 teaspoon kosher salt, plus more for seasoning
    • 1/2 cup light reduced-fat coconut milk
    • 1/2 cup cilantro leaves, plus more for garnish
    • 1 teaspoon peeled chopped fresh ginger
    • 1/2 teaspoon garam masala
    • 2 garlic cloves
    • 1/2 jalapeno pepper, seeded and chopped
    • 3 cups cooked brown rice, for serving

Cooking Direction

    1. Preheat the broiler to 425 degrees F. Shower a 9-by-13-inch baking skillet with canola oil splash. Sprinkle the fish with the salt and spot it in the skillet.
    2. Join the coconut milk, cilantro, ginger, garam masala, garlic and jalapeno in a blender and heartbeat until genuinely smooth. Pour the combination over the fish. Heat until the fish is only murky in the middle, around 15 minutes. Decorate with additional cilantro and present with the rice.
    3. Per Serving (investigation does exclude earthy colored rice): Calories: 170 Fat: 3 grams Immersed Fat: 1 gram Protein: 34 grams Carbs: 1 gram Sugar: 0 grams Fiber: 0 grams Cholesterol: 85 milligrams Sodium: 210 milligrams